Daily Protein Intake Calculator
Calculate your recommended daily protein intake based on body weight and activity or fitness goal.
Daily protein target
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Per meal (3 meals) —
Common food equivalent —
A general guideline, not medical advice — individual needs vary, especially with kidney conditions; consult a doctor or dietitian for personalized targets.
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How it works
Protein (g/day) = weight (kg) × grams-per-kg target for your activity levelFrequently Asked Questions
How much protein should I eat per day?
General health guidelines suggest about 0.8 g/kg body weight as a minimum; active people and those wanting to build or preserve muscle typically benefit from 1.6–2.2 g/kg. A 70 kg person aiming to build muscle might target roughly 126–154 g/day.
Does more protein always build more muscle?
No — intake above roughly 2.2 g/kg body weight shows diminishing returns for most people; muscle growth also requires resistance training and adequate total calories, not protein alone.
Is high protein intake safe for healthy kidneys?
Current evidence suggests higher protein intakes are generally safe for people with normal kidney function, but anyone with existing kidney disease should follow their doctor's specific guidance rather than general fitness targets.